The Ultimate Bodyweight Exercises to Do Anywhere Be Your Own Gym

by | Aug 1, 2020 | Body

Exercise is an activity that makes your muscles work. There are many types of physical activity, including swimming, running, jogging, walking, and dancing, to name a few. When you exercise regularly, it results in many health benefits, both physically and mentally. We exercise to aid growth, improve our strength, preventing aging, developing muscles and the cardiovascular system, sharpening athletic skills, weight loss or maintenance, improving health, and enjoyment.

Following types of exercise should be done regularly by everyone:

  • Aerobics
  • Strength training
  • Stretching
  • Balance exercise.

Bodyweight exercises, also called strength training exercises, use the individual’s weight to provide resistance against gravity. Bodyweight exercises can enhance abilities like strength, power, endurance, speed, flexibility, coordination, and balance.

Bodyweight exercises do not require free weights; the practitioner’s weight gives the strength for the action. Movements like the push-up, the pull-up, and sit-ups are some of the most prevalent bodyweight exercises. In general, increasing the number of repetitions will focus on improving persistence. You will gain strength by increasing the severity of the activity. 


Bodyweight training fits any fitness level. Whether you’re starting from scratch and trying to do one press-up or you’re a seasoned athlete, bodyweight exercises can be incredibly demanding and beneficial. As the exercises and the level of training progresses, you can keep challenging yourself and building strength. 

 Reasons to Start Bodyweight Training Today

In today’s time, today’s corporate world’s hectic pace continues to infringe on the amount of time individuals have for exercise. Bodyweight exercises can offer an excellent option to help busy individuals improve their health and recover from stress via training. Getting fit doesn’t have to be complicated. Simple bodyweight exercises can be an excellent way of gaining strength, flexibility, and overall being healthy. And, they don’t cost a thing, and you can usually do them just about anywhere. Bodyweight training can go hand-in-hand with building strength and flexibility. Doing bodyweight exercises through a full range of motion ensures your joints are moving freely. Plus, it can lead to improved posture and might reduce the chance of exercise-related injury.

 Why Bodyweight Training Is the Best 

Let’s find out why you should put down the dumbbells and give bodyweight training a go. Working on your body using just your body is excellent.

  1. It’s a super-efficient workout.
  2. It’s accessible
  3. It can combine cardio and strength training
  4. You can burn fat—fast.
  5. You’ll gain core strength.
  6. It can increase your flexibility.
  7. You’ll achieve a better balance.
  8. You’ll never get bored.
  9. Mixing up your workout is easy.
  10. It’s free.
  11. You’ll see the results.

 Bodyweight Exercises for Building Muscle

You know that bodyweight exercises help to build muscle, but which activities should you place on top of your workout? The following are the most recommended bodyweight exercises, each of which is capable of giving you a full-body workout.

A Couple Doing Pushups
A Couple Doing Pushups

1) Press-ups

This age-old exercise stimulates every muscle in your body when done correctly. And how do you perfect it? Ensure your hands are equidistant, apart and directly under your shoulders. Also, Squeeze your glutes and abs. Body tension gets created to maximize efficiency during the execution of the exercise. Perform 20 reps of this classic blubber-burner.

2) Step-up with Knee Raises

If you notice a slight muscle imbalance in your pins or trying to carve some lower-body severe strength, this is the exercise. The training can help strengthen stabilizing muscles stabilizing used to even out imbalances. If you feel that your left part is weaker than your right, then the exercise will strengthen it.

 3) Groiners

An effective warm-up exercise increases your body’s range of movement (the distance the muscle extends and contracts during a workout). This stretch also pumps blood to almost all the muscles in your lower-body, drastically decreasing your risk of injury from overstraining while upping your heart rate for the next muscle-building moves.

  4) Spider Crawl

If you dream of a superhero physique, then this training is recommended. This movement crushes your core while also targeting your legs, arms, chest, and shoulders (all at once).

A Mother is Doing Yoga Workout with her Baby
A Mother is Doing Yoga Workout with her Baby

 5) Standing Long Jump Primitive

This move targets your body’s all-important muscle fibers. Unlike small slow-twitch grains (the ones geared towards endurance), your fast-twitch muscle fibers are used in fast power-packed movements, meaning they’re much more significant.

 6) Burpees

The burpee activates muscles almost everywhere on your body and gives you a massive calorie burn due to the enormous effort required.

Try them in between strength sets or part of a primary bodyweight circuit.

 7) Handstand Wall Walk

This exercise is advanced muscle-builder training considered as the best bodyweight moves on the planet. The handstand walk will strengthen your entire posterior and anterior chain of your back muscles. When performing, squeeze your abs and glutes, so you are maintaining a straight line during the handstand.

 8) Wide-grip Pull-ups

Regular pull-ups are great back-builders. Wide-grip pull-ups are the best lat attacker, ramping up the effort needed for every rep compared to your normal pull-up.

A Lady Climbing Stairs
A Lady Climbing Stairs

9) Frozen V-sit

Don’t rush when doing abdominal exercises. You must perform them with control to reap maximum strength benefits. If you want to increase the flexibility of your core muscle, you should switch to crunches instead of V-sits. Ensure your shoulder blades don’t roll forward, which will keep your back straight and give you the maximum result out of the exercise.


Do Bodyweight Exercises Burn Fat? 

Yes, your body will burn some fat with bodyweight workouts once your body exhausts the stored carbohydrates. Still, that’s not enough to lose weight because the muscles aren’t stressed enough, and you aren’t burning enough calories.

Can I do Bodyweight Exercises Daily?

Yes, you can perform bodyweight exercises daily, which means that even if you are not able to go to a gym or any facilities or equipment, you won’t have to sacrifice your workouts. Bodyweight exercises can be hard on the body, which means rest and recovery is essential.

A Girl Doing Body-weight Squats
A Girl Doing Body-weight Squats

How many times a week should you do Bodyweight Exercises?

This workout can be performed 3-4 times per week and helps you burn fat and build muscles. If any of the exercises feel too exhausting, make changes, and build up to them. Cycle through the activities sequentially, resting, and repeating as prescribed based on your fitness level. 

Is Weight Training Suitable for Females?

The training can help women getting a toned and sleek body and build lean muscle mass, thereby giving them the shape they aspire. According to fitness experts, women who prefer to do a mixed workout, which includes cardio and weight training, can burn more fat and build lean muscle mass.

To Sum Up

Bodyweight Exercises Can Be Quick and Easy. These days, everybody is time-poor, so finding quick, effective workouts is essential. Fortunately, you do not require a dedicated gym or heavy types of equipment to start and continue bodyweight training. You can start a workout whenever you have some spare time and wherever you are. You are neither space nor time-bound. Bodyweight training also lets you combine cardio and strength training to get maximum benefits, which means you can smash the workout most efficiently.

Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


Download JoyScore App